An Abs Workout Anyone Can Do
July 31st, 2008 · Filed Under: Abs Exercise
An Abs Workout Anyone Can Do
Howdy,
A couple of weeks ago I sent out a survey and I received almost 800 responses!
Thank you!
A lot of you said you wanted quick workouts that you can do anywhere.
Well that’s my specialty.
If you’ve been following this blog, I’ve shown you many workouts like that.
But, I thought I’d give you another one you can try.
This one comes directly from my Bikini Abs Makeover program.
This is a workout call the 300.
The 300 means you’ll be doing 300 reps.
It does require one piece of equipment call the Jungle Gym, which you can purchase from LifeLine USA.
I highly recommend this piece of equipment as it will do wonders for your back, arms and abs.
You’re going to have 6 exercises and will be performing 25 reps of each exercise.
You’ll go through this 6 exercise circuit twice, with the goal being to get through the workout as quickly as possible.
If you’re new to exercise, feel free to scale back to 10-15 reps of each movement.
OK, here’s the circuit…
Bodyweight Rows - Narrow Grip x 25 reps (you’ll need the Jungle Gym for this)
Squats x 25 reps
Push Ups x 25 reps
Step Jumps x 25 reps (make sure you find an appropriate step height. If you can’t jump, just step up)
Grasshoppers x 25 reps total
Dips x 25 reps 2 rounds.
This circuit will get your abs, upper and lower body, plus your heart rate, so it’s a great full body metabolic resistance training workout.
You can watch a demonstration of the workout in the video below.
I would love for you to try it and let me know what you think.
Have an amazing day.
Scott
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July 31st, 2008 at 12:23 pm
Scott,
I really like the workout, but what can a person do that cannot perform the leg exercises. I am a knee replacement candidate and need routines that will not cause further damage to my knee.
July 31st, 2008 at 12:30 pm
Thanks Troy.
Have your consulted with your doctor to find out exactly what you can and cannot do?
If not, I would start there first and let me know what your doctor says.
July 31st, 2008 at 12:50 pm
Scott,
I was told no squatting or kneeling that causes the knee to bend beyond 90 degrees. At the moment the only exercise that I do for my legs are some low impact water aerobics. I’m pretty much stuck with upper body exercises. Can someone achieve the same results only working the upper body?
July 31st, 2008 at 1:08 pm
Hi Troy,
I would see if you could do partial squats, and partial lunges where you are modifying the range of motion (how far you go down). You can also do ball squats, taking an inflatable stability ball put it against a wall and then have your back against the ball and do squats. This takes a lot of pressure off the knee.
Since you can’t go down as far, you can do slower repetitions or even squat holds where you hold at the bottom of the squat for a few seconds to make it more challenging. You can also put your arms straight over your head during these squats and lunges to make things more difficult.
Again I am talking about partial range of motion movements. Check with your doctor to see if its OK and then consider hiring a qualified fitness professional if you need some in person help to show you the proper movement.
July 31st, 2008 at 2:25 pm
Troy,
Check with your doctor on this one. You will be bending your knees but without weight on them and the range of motion is limited. They are called ‘happy valleys’ or ‘cherry-pickers’.
Sit legs out and raised off the floor. Now peddle as if you are peddling a bike. while doing this with arms above and behind your head. Make a vertical motion with your arms as if you are picking cherries and putting them in a basket on your back. Make sure to keep your head up don’t sink your chin into your chest. It feels easy when you start the excercise but gets very tiring. By trying to keep your feet off the floor during all this motion it just crushes your abs. Let us know what your doc says. Scott this would make a great video.
August 1st, 2008 at 8:18 pm
Hello Scott;
I tried the workout this morning!!It was a great workout but I could only do 15 pushups but 25 of all the others!!It got my heart pumping! I can feel my muscles working to be stronger and the workout just take minutes!!Thanks Scott!!
Helen